In the first weeks of a new year, you’ve got lots on the go. Big goals. New fitness gains. Who has time for elaborate meal prep? Or to stand in line for a fancy hot drink? Or to go out for dinner on the regular? Probably not you.
These minimal recipes will keep your energy high, your grocery list manageable and your coffee shop splurges in check. Say hello to some scrumptious simplicity.
Lemony Whole Roasted Cauliflower
SERVES 4
The situation: guests are coming for dinner. You want to impress them, but you’re short on time. The solution: this fun vegetarian centerpiece that’s an absolute showstopper—and ridiculously easy to make. As a bonus, cauliflower contains heaps of vitamins, fiber and a variety of minerals.
1 head cauliflower, outer leaves trimmed
2 Tbsp (30 mL) extra-virgin olive oil
Zest and juice of 1 lemon
1 Tbsp (15 mL) Dijon mustard
1/4 tsp (1 mL) salt
1/4 cup (60 mL) chopped fresh parsley
Preheat oven to 375 F (190 C).
Add cauliflower to glass or ceramic baking dish (cauliflower sizes fluctuate, so pick a dish that fits). In small bowl, combine oil, lemon zest and juice, mustard and salt. Rub evenly over cauliflower.
Bake for 40 minutes to 1 hour, until cauliflower is tender when pierced with a knife (time dependent on size of cauliflower). Transfer to serving dish and sprinkle with parsley. Slice into wedges and serve.
Each serving contains: 118 calories; 4 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 12 g total carbohydrates (5 g sugars, 6 g fiber); 301 mg sodium
Miso Soup with Greens
SERVES 2
Miso is an ancient superfood you’ll want to indulge in often for its potential benefits in relieving fatigue and aiding digestion. This miso soup has a leg up on its sushi restaurant counterpart thanks to the addition of kale.
2 cups (500 mL) low-sodium chicken or vegetable stock
1/2 sheet nori seaweed, cut into squares
1/2 cup (125 mL) chopped kale
1/4 cup (60 mL) chopped green onion
1/2 cup (125 mL) diced firm tofu
1/2 to 1 tsp (2 to 5 mL) miso
In small saucepan, heat stock, nori, kale, green onion and tofu until hot. Remove from heat and let sit for 1 to 2 minutes. Place miso paste in separate bowl and add 1/2 cup (125 mL) hot stock, stirring to combine. Add this miso paste to saucepan with the rest of the stock and stir. Serve in mugs or bowls.
Each serving contains: 104 calories; 10 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 5 g total carbohydrates (1 g sugars, 2 g fiber); 192 mg sodium
Golden Milk
SERVES 2
No time to stand in line for your vanilla latte? Go one better for your health with a warm cup of golden milk. Golden milk is an Ayurvedic beverage made with turmeric powder. Research has shown that curcumin, an active compound in turmeric, possesses anti-inflammatory and antioxidant properties.
Piperine, a component of black pepper, increases curcumin’s availability in the body. That’s why there’s a pinch of pepper in this drink!
1 Tbsp (15 mL) coconut oil
1 tsp (5 mL) turmeric powder
2 cups (500 mL) milk or your favorite milk alternative
2 Tbsp (30 mL) maple syrup
Pinch of black pepper
In small saucepan, melt coconut oil over medium heat. Add turmeric powder and stir gently. Slowly add milk and stir to combine. Whisk and bring to a low simmer. Let simmer for 5 to 10 minutes. Add maple syrup, stirring to combine.
Alternatively, steam milk with an espresso machine. Pour over heated coconut oil with turmeric, using a spoon to hold back the foam. Stir in maple syrup, then spoon milk foam overtop. Dust with a little extra turmeric.
Before serving, add pinch of black pepper.
Each serving contains: 260 calories; 8 g protein; 15 g total fat (10 g sat. fat, 0 g trans fat); 27 g total carbohydrates (25 g sugars, 0 g fiber); 100 mg sodium
